Gladiator Workout

Add the squat, dumbbell bench press, dumbbell shoulder press, lat pull-down, row, and crunch. It might sound like a lot, and it is. To keep your gladiator workout organized, work opposing muscle groups in each session. Bench press is a push, so balance it with a row. You get the picture. Split up the major exercises into groups: shoulder press and pull-down one day, bench and row the next.

To gain raw strength with this gladiator workout, take the pyramid approach. Start with a lighter weight and do 15-20 reps to warm up. Add weight and do fewer reps. Do three to four sets like this. For your final set, you should be able to do about eight reps, and it should be tough. Keep this up and you’ll watch the numbers climb.

Why dumbbells? They force you to use all those stabilizing muscles, the ones that gladiators used when they hacked at their adversaries.

Hit the gym for serious weightlifting at least three times a week. Throw in a ton of the old classics, like push-ups, pull-ups and sit-ups while you’re at it.

Get tough

If you want to beat a bear in hand-to-hand combat, you’ll need endurance. Use the same strength workout above, but pound the weights in circuits, taking rests only when you absolutely need it. Move from one muscle group to the next without breaks. Hit the bench, dive right into row, do some squats, then do it all over again until you’re worn out. You’ll build anaerobic endurance and the ability to lift heavy and long without crapping out. Alternate this endurance workout with your strength workout week by week for the perfect gladiator workout.

You’ll also need aerobic endurance — strong lungs to support all that grappling and sword swinging. Hit the pavement (or trail) for a five-mile run. Alternate a fast pace with a more laid-back one and throw in a few all-out sprints. Do this type of run at least three times a week. It’s the easiest way to prime your lungs for maximum effort. If your gym has a pool, consider swimming. It’s the most aerobically intense workout known to fitness trainers, and it’ll really get your cardiovascular system in shape.

Get big

You want to be big and bad like the gladiators on the silver screen. So you’ll need to eat more protein to pack on muscle. Egg whites contain the most easily assimilated protein, but any lean meat or quality dairy product will do. Weight-lifting pros generally agree that to gain muscle mass, you’ll need to eat about one gram of protein per pound of body weight per day. However, to stay lean, limit your fat and overall calorie intake. Avoid all cheap snack foods: no french fries, potato chips, corn chips, or ice cream. Eat natural foods including lots of vegetables, fruits and quality protein. Pick whole grains over heavily processed flour and whole wheat bread over white. Yogurt should be part of your daily regimen. Studies published in the International Journal of Obesity found that guys who ate yogurt as part of a reduced-fat diet lost 61% more fat than those who didn’t, and they also maintained more muscle mass.

enter the arena with confidence

Being as bad as a gladiator isn’t easy. You’ll need a year of steady training (general fitness program included) and a will of steel to resist scrumptious goodies. The payoff, however, will be huge.